Monday, 12-3-18
Deadlift-9 sets
1×3 @ 75% of 1 RM
3×3 @ 80%
3×3 @ 85%
3×3 @ 90%
3 RFT
30 Double KB hang Snatch 40/25
30 Double KB Front Sq. 40/25
*20 min Cap*
Deadlift-9 sets
1×3 @ 75% of 1 RM
3×3 @ 80%
3×3 @ 85%
3×3 @ 90%
3 RFT
30 Double KB hang Snatch 40/25
30 Double KB Front Sq. 40/25
*20 min Cap*
Brewology is not able to accommodate the extra dinner guests, so we are changing tomorrow night’s venue to Buckleys. Please spread the word!! We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s…
Skill/Strength – Snatch 5-5-5-5-5 10 rounds for time: 10 K2E 15 KB Swings 53/35 20 Squats
NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength: Shoulder Press 3-3-3-3 WOD: 21-18-15-12-9-6-3 KB Swing (70/53) Pullup
Strength/Skill – 1 1/4 Front Squat 5 x 3. Keep it B/T 80-90% of 1 RM 2011 CrossFit Games Open WOD 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Push-ups 15 Box jumps (24/20)
“Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 Appropriate attire for outdoor run. Make an effort to complete warm-up :10 past the hour. Kelly is a tough girl!!!!
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups 100 yd. Team Sled Races Be ready to rumble tomorrow morning !!!!!!!!!!!!